 WEDNESDAY- Warm Up: -Squat Challenge (1 min of squats) -PVC stretch - 2 rounds
WOD#1: Full Body 10-9-8-7-6-5-4-3-2-1
COOL DOWN: Core 3 rounds
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 Happy Monday!!!! Warm Up: -Squat Challenge (1 minute of air squats) -Yoga Stretch ( recovery for 19.1)
WOD#1: Full Body Circuit Ladder For Time
*****Down and Up......50 to 10, 10 to 50****** WOD#2: Full Body Circuit. 12 Minute AMRAP (As many reps/rounds as possible)
COOL DOWN: Core Builder 10 Rounds
 HAPPY FLEX FRIDAY!!!!! Took the week off to prepare for the CrossFit Open which officially starts today. If you are not familiar with that, The CrossFit Games Open is a massive competition with hundreds of thousands of athletes from across the globe, compete for the chance to advance to the Games this summer. For the next 5 Fridays, we will be competing and working the CF Open workouts. Enjoy! If you are in the area, come out to CrossFit Hippo today in Houston/Katy,TX and every Friday to compete in the CrossFit Open workouts for competition or fun. Warm Up: -Make Sure to stretch -Squat Challenge (1 minute of air squats) WOD: CROSSFIT OPEN 19.1 Complete as many rounds/reps as possible in 15 mins. -15 Minute AMRAP
***Men throw 20lb ball to 10 ft. target/Women throw 14lb ball to 9 ft. target CLICK HERE to see an example of the work out and other scaling options  Happy Valentine's Day!!!!! Thursday- WARM UP: -Stretch -5 Minute Punching Bag -Squat Challenge(1 minute of Air Squats) Record your number WOD#1: Partner Workout. After each partner does the work, switch. Tally up how many rounds or reps you complete together. -14 Minute AMRAP
COOL DOWN: Partner Work Out -4 Minute AMRAP "Lover's Carry"
 WEDNESDAY- Warm Up: -Stretch - Squat Challenge -TABATA 4 sets (20 secs ON10 secs OFF)
WOD#1: Push/Pull Day!! -10 sets x 10 reps (heavy weight)
-12-10-8-6-4 (medium weight)
-5 sets x 20 reps (light weight)
COOL DOWN: -2500 m (1.5 miles) ROW or RUN  TUESDAY- Warm Up: -Stretch -Squat Challenge ( do air squats for 1 minute) record your count. 2 Rounds
WOD#1: Strength. 8 Rounds FOR TIME
COOL DOWN: Endurance. 21-15-9
 Happy Monday!!!!! Let's start it off right. Warm UP: -Stretch -Squat Challenge ( 1 minute of Air Squats) -21-15-9
WOD#1: Conditioning. Wanting to lean up. This work out is for you. This will make you sweat, this will make you burn off whatever it is you want to burn off. You can do this work out with a partner if you'd like, just start at different stations. No lifting required. How it works it, Every Minute On the Minute, complete each exercise for 1 minute, switch to the next move once the minute is up. Keep going until 40 minutes has passed. -"Let It Burn" EMOM x 40
COOL DOWN: Core 20-15-10-15-20
 Happy Thursday!!!! GET YOUR HUNGRY LIKE WOLVES GEAR HERE Warm Up: -Stretch -2 Rounds
WOD#1:Strength 5 Rounds FOR TIME
COOL DOWN: FOR TIME
 HAPPY TUESDAY!!!! ***Sorry for the lack of work out posts. I am in the process of getting my CrossFit Level 1 Certification at the end of the month, so I have been spending a lot of time at CrossFit Hippo in Katy, working out and getting familiar with coaching/training. If you are in the area, please check that box out. Such great people and the community is awesome. HERE is their website to sign up for a free trial. Warm UP: GET THAT BLOOD PUMPIN'. -PVC stretch -TABATA 3 cycles (20 secs ON/ 10 secs OFF)
WOD#1: Strength. 4 rounds
COOL DOWN: Endurance. 50-40-30-20-10 reps FOR TIME
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Matt Hernandez:
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